5X5 By the Book.

[Bodysteele]

Ok, here I go with Madcow's 5X5 pretty much just as written hopefully.

Background:

Been working out with my brother for the last 8 weeks using a mixture of machines and freeweights with super high reps(20 reps usually).

I have been using very light weight obviously but for has been EMACULATE and CNS development has been excellent I can tell you honestly.

I tested out BB squats for the first time using pretty much ATG technique, also BB Benchpress and Deadlifts last tuesday.

Here were the results:

BP 165 X5
180 X5
195 X5
215 X5
225 X5

Squat(I never really squatted before...atleast not seriously)

135 X5
145 X5
155 X5
170 X5
(ALL ATG or close to ATG)

Deadlifting(ive never DL before without a Hex bar)

135 X5
155 X5
175 X5
195 X5
225 X5

(Was very suprised at my strength on this movement considering ive never performed it before...the ATG squatting and "supermans" have really paid off in spades bc I was fearing this would be my weakest lift since I have shortish arms/Legs and basically a "pressers" frame>.)

Every reps was accomplished and I might have had 10 or 20 lbs left in me but I was feeling it and liek the primer said you should start conservatively.

WOW, my body was wrecked after that workout and I just decided to do a killer arm day on Friday and wait for monday to begin fresh with my workout.


Im gonna assume 135 lbs as a row 5 rep max and see how it feels on monday...I was too burned out to try.

Im happy with my DL's.....and know I need to catch my squats up with my BP and pulling so....I wanna make sure I get to 225 for 5 reps pretty soon on that movement WITHOUT sacrifising ANY FORM.

[Bodysteele]

Ok, well right before I left with my partner(which is my roomate who is also trying to get back in the swing of things) something bad happened.

Ive been using the Geocities website for like 4 weeks tinkering around with the spreadsheet on there and for some reason today it just wouldnt work!!!

I downloaded Msft Excel Viewer and then I could dispaly all the numbers BUT IT WOULDNT ALLOW ME TO MANIPULATE POUNDAGES AT ALL!!!

UGH! It was really frustrating bc I ve never had problems like this before with the file...maybe someone can help>?

I just want a spreadsheet where is all ready to go and all I have to do is enter my maxes.....Idk why on earth it stopped working all of a sudden soooo frustrating.

Anyway well my roomate had his poudages and workout chart already printed off so I just used ratios to find out my poundages...

I looked funny constantly pressing numbers into a calculator all workout but it worked.

[Bodysteele]

Ok, so im kind of an insomniac tonight....im gonna just post my numbers from today and give a brief description of how everything went. Also all the supplements I take are on my profile as is some of my measurements/goals things like that...

If anyone who has more experience than me could give me some feedback that would be great.

My diet presently is 2450 Kcals daily(im cutting, I know its low for my bodyweight) and I shoot for a macronutritional breakdown of 42.5/32.5/25 and always try to get over 200 grams of high quality proteins a day in 5-6 meals.

My pre workout meals are like 1 cliff bar + 8 ozs of 1% milk.

PWO meals always have some simple easily broken down carbs with tonnes of protein sometimes from both shakes and solid food.

Ill go more into detail with my dieting if anyone asks...


Benchpress:

105 X 5
130 X 5
160 X 5 (rounded up a bit)
185 X 5 (rounded up less)
210 X 5 (Up 1.8 lbs)

(ive been rounding up because in all honesty ive made sure im starting this program with very very conservative figures as instructed...I am sure I could have gotten more weight in my testing day than the 225 lbs but I was getting exhausted and didnt want to risk injury or just fatiguing the body too too much.)


Squat:

80 X 5
100 X 5
120 X 5
135 X 5
160 X 5(bumped a bit)

Row(Ok, I had never really rowed before...I use good form and this is more of a "pendley" type row than a "high" row.)

65 X 5
80 X 5
95 X 5
110 X 5
125 X 5

Ok, those were too easy for me im gonna need to bump it 10 lbs next monday and see how it feels. I also have short arms and a gut...I feel like i have a pretty limited ROM bc of this...am i tripping?

Assist work:

2 sets of hypers 15 reps(no added weight yet ill add some in week 3 possibly)
+
4 sets weighted sit ups on the hammer strength machine, its awesome and VERY challenging for someone of my size. Hits both upper and lower abs and I think it uses bodyweight in addition to pulley added weight.

My abs are pathetic...lol only got 3 sets in.

Overall good workout and I was challneged a bit especially on assist work.

Squats were amazing and someone even told me to stop goiong so low....I mean im close to ATG on many reps so...thats good.

My shoulder really feels rought though after the benching...hopefully some rest and Move free will do the trick.

I feel fatigued but not overly so....like I was afraid of.

Cardio: 15 minutes of low intensity elliptical + 18:21 mile walking and cool down. Tonnes of stretching with my workout partner.

Any thoughts>? Questions? Comments on protecting my shoulder from injury?>

[Bodysteele]

Bumping just bc I posted at such a weigrd time....I need some input on things from anyone who has gone through 5X5 before...

Im not sure if im being too conservative on my weights or what.

[Bodysteele]

Todays activities:

Morning stretching and light Yoga wannabee session(just very very minimal/basic stuff for mobility)

Afternoon a 32 minute walk outside and some stretching.

Diet is good had some Kashi for breakfast and 2 meals with brown rice and chicken kabobs painted with EVOO and herbs...I need to eat more veggies.

Im feeling pretty decent recovery-wise...ready for tommorow's lifts to be here today. I look forward to deadlifting like I never thought I would be.

Shoulder feels better...incline shouold be interesting tommorow.

[Bodysteele]

Weight is 317.4 tonight....plus whatever this shake is gonna weigh.

joints feel good way better then yesterday.

All signs point to a good workout tommorow.

[Bodysteele]

About to go workout...

Pre workout im gonna eat a cliff bar and some 1% milk/.

PWO, a whey shake and some real food with simple carbs in it.

Anyone think thats bad or not smart?

Plus im gonna take like 3 scoops before the workout and 2 after it.

[Bodysteele]

Workout:

Squat-

80lbs X 5
100 X 5
120 X 5
120 X 5

Incline Benchpress-

115lbs X 5
135 X 5
155 X 5
180 X 5

DL

135lb X 5
155 X 5
190 X 5
220 X 5

Assist work:

Hammer strength ab machine: 3 sets of 12(no weight recorded..doh!)

Cardio: 20 minutes moderately intense elliptical + 20 minutes light intensity walking.

The deadlifts are an adventure...still not sure on the technique exactly sometimes it seems like its hard for me to drop my ass with my grip and legs sortof in the way...

Tried sumo style the last 2 sets....not sold on that either. Gonna keep experimenting and reading up on technique..the weight isnt too heavy yet so thats cool.

[watchout13]

so can you explain my workout im 5'6" and 130 lbs how would it work for me?

[Afshin]

Keep up the great work bro

-afshin

[Bodysteele]

Thanx Bud!!!

I will....I feel great and the workout has really got me excited about getting back into lifting some decent weights...

2 weeks ago I was doing 20 rep type stuff and after 14-16 weeks it was really grinding me down so this is a welcome change..

Anyway thanks for the encouragement. Repped.

[Bodysteele]

Wow, deadlifts were kinda a struggle yesterday form wise...been looking at sumo...I have short arms and a build similiar to alot of big pressing guys but with alot of added fat and im a full 6 foot or maybe like 5-11 3/4 at the least so im not like stumpy and my legs are proportional.

I dunno...I feel ok but a bit worse than tuesaday after day 1 maybe because I didnt get to have a shake yesterday like I shouold have late and I also forgot to use Xtend...ugh. Ill try to have 2 shakes today and atleast 225 grams of protein with 8-10 hours reast tonight in order to be as fresh as possible for fridays workout.

Ill probably also do some moderate cardio like just walking 1.5 miles outside or something in the gym.

[BBing_Addict]

hey mate,

making some nice progress. Here is some articles that might help you decide whether to concentrate on sumo or conventional deadlift, if its number what you are after that is.

http://www.t-nation.com/readTopic.do?id=739197
http://www.t-nation.com/findArticle....5-140-training

good articles on sumo deads here, if you want to read more into it
www.elitefts.com


As for your shoulder problem after benching, where do put your arm whn pressing? perpendicular to your body?... where do you bring down bar to? upper chest, lower chest?...


approx. how much have you been losing a week?

as for your pre and post WO meals, they look alrite... just to get lots complex carbs and protein (C~60g/P~50g) before (like 2 hrs before) and a good amount of simple carbs and protein after (C30-40g/ P30-40g)... followed again by lots of complex carbs.

[BBing_Addict]

oh yea... *subscribed*

[Bodysteele]

Wow, thanks for the links gonna go review those tonight.

On the bench its basically just an old labrum partial tear from college football play....

I have a a grip about a half inch outside the inner line and I bring the bench to my lower chest below the nipple right at the ribcage basically. Not sure of the angle of my shoulder...might ask my partner tommorow to note it.

Im really just afraid of how it will be when the weights get higher say 275+ because I know I can handle ALOT more weight even now just staying conservative since this is the first heavy lifting for me in like 3 years.

[Bodysteele]

Before bed just wanted to update...

Had a light cardio day...walked a 18.48 mile then like a 20 minute mile....both at decent inclines.

Did a ton of stretching.

Back is a little tight(hey im 300+ lbs) shoulder is good not great, legs arent FRESH but not too bad.

Tried a protein shake from Trader Joes tonight didnt realize how much juice(and consequntly sugar) was in it ...will stick to my DE why.

Abs are sore...gonna make sure im not killing them on wensdays too much so I can recover for big efforts on fridays...

Looking forward to my first friday on 5X5....and I wont forget my Xtend this time need to have a nice recovery during the weekend.

Ok, gonna go get my 8 hours of zen stillness.

[bigbeezy]

Keep up the good work, that is one of the best strength programs around. I will be keeping an eye on this thread. I just completed ten weeks of this program so if you have any questions just let me know, i am not an expert but will try to help. How is your diet?

[Bodysteele]

Weight is holding strong at 317.8...not bad at all since this week ive let myself cheat a bit bc its my first heavy week of lifting for 3+ years.

Body feels a bit sore today, had some issues with sleep. Back continues to be tight...it tightened up after the treadmill walk yesterday, might be time for some new shoes within the next month. Shoulder feels ok nothing spectacular...just gonna stay VERY conservative witht he weight and ramp gradually I coould maybe be lifting 25-35 lbs higher on bench but I shutter to think what that would do to my joint without strengthening the shoulder girdle like I am now...my tris are basically to strong for my body's own good lol lol.

[Bodysteele]

Originally Posted by bigbeezy

Keep up the good work, that is one of the best strength programs around. I will be keeping an eye on this thread. I just completed ten weeks of this program so if you have any questions just let me know, i am not an expert but will try to help. How is your diet?

Diet is a very non-aggressive gradual cut @ 2450 Kcal(i might even up this officially) shooting for a 42.5-35-22.5 ration usually higher in fat and lower in carbs slightly.....im looking to consistently lose 1-2 lbs a week for the rest of this year as long as I can keep gaining strength along with it. When I get under 290 ill prbably reasses. It might be awhole bc im intentionally not hitting the weightloss really hard during my 5X5 program so I can build a decent foundation of strength. Eventually Id love to be 239 lbs but thats probably a year away. Under 270 and I look fine, I know thats hard to believe but im a VERY large framed individual and have been ~260-270lbs before and looked very nice with a vibrant sexlife and all that so....

This week ive let myself sort of eat a bit to help with the transition to heavy lifting since its been years.

Im gonna start ratcheting it back down by the end of next week.

[Bodysteele]

Squat:

5 X 80 lbs
5 X 100
5 X 120
5 X 140
3 X 165
8 X 120

Good, low, and easy. Feels good got the squat down cold now and just need to pile on the gains for the next few months and get to a respectable level.

Benchpaused)

5 X 105LBS
5 X 130
5 X 155
5 X 185
3 X 215
8 X 155

Light weight, shoulder issues ...a bit of pain and stiffness...ill keep my fingers crossed and keep doing some rotator exercises. Power wise ive got tons more weight in me...shoulder wise im not so sure so ill keep it light and conservative and see how I progress.

Rows:

5 X 75LBS
5 X 90
5 X 110
5 X 125
3 X 145
8 X 110

Super easy I might have underestimated my back power and might need to make a shift here....I will stay on the program and if I keep feeling like the weight is ridiculously easy I might skip ahead 1-2 weeks to kinda get on track.....anyone think thats stupid..?? Iunno will stay on for the next week for sure.


Assist work (for teh gunz baby!)

Dips
(I used a hammer strength machine bc im fat and bc my shoulder has issues)

8 X 140 lbs
8 X 190 lbs
8 X 240 lbs

I tried to do an assist dip it just wasnt a good thing shoulder wise...I got to save them for my benching the hammer strength machine uses plate weights and gives a very very close feel to dips if I remember correctly.


Bicep curls:

8 X 70 lbs
8 X 70 lbs
8 X 80 lbs.
(teh gunz be swelling up after that)

Tricep pushdowns:

8 X 75 lbs
8 X 85 lbs
8 X 90 lbs

(guz be swollen full blown now!)



CARDIOI am fat afterall...)

28 minutes moderate level elliptical work plus 15 minutes of low intensity walking at a low incline.

STATUS: felt a little worn down in the morning like it might be a long workout but as the squats started I got into it and had a good not great workout...cant wait till the weights start challenging me...just hope my shoulder holds up.

8.5/10 overall..


Short term goals: 12 weeks from now by the end of week 13 I want to be able to get :

275 lbs on bench X 5

195 lbs on row X 5

205 lbs on squat X 5

275 X 5 on DL X 5

These are all very conservative goals in my estimation...not sure if I will take a few days off have a test day and rest for a rew days before resetting or if Ill just simply continue on after week #13 ....who knows its way in the future..im just concentrating on trying not to miss a lift for awhile right now and fix my DL form.

[BBing_Addict]

hey mate,

Bench- you should try to use a powerlifting style for benching, it may help taking pressure of the shoulders

What are you doing for your rotator cuffs?

If you feel the weight are not challenging you enough, increase them. Make sure your form doesnt suffer because of it though

Your goals - seem pretty good, just make sure you review them as move towards them.

[Bodysteele]

Ive read a bunch of write ups on PLifting style benching but still cant really piece it together...plus im not really into limiting my ROM to 8 inchs and stuff or arching my gut up...doesnt appeal to me much.

On the weight front me and my partner are both coming to the conclusion that on certain exercises(especially rows, maybe bench for me, squats a bit) I was a little TOO conservative with my 5 rep maxes...there are a few reasons for this and if you want to know just ask...

I am thinking about skipping to week #4 after next week if all goes well and just rounding the perventages conservatively so it sort of spreads the increase of weeks 3 and 4.

When you said go ahead and bump the wieghts...you were aware im on Madcow's 5X5 right and there is a built in buffer time at the beginning where you are lifting under your potentials....

[Bodysteele]

Shoulders in rough shape today....just checking in.

Might do some really light cardio and alot of stretching today then nothing tommorow...just depends what there is to do.

Weight 317.4, im down a bit...im only looking for 1-2 lbs a week probably just 1 lb a week of loss while on the program...I figure if im watching my diet decently, doing 5 days a week of cardio, lifting the program pretty much to a T, and drinking enough water the whole time ill be able to make muscular gains and do that bc im so overweight at this point and bc my body has always been good about putting weight on(either muscle or fat) and taking fat off when stimuli were applied.

Teh Gunz look hyooge after yesterdayz session. No fooling Im gonna measure them cold they big fatceps....I wonder as I lean down how much circumference would I typically lose...I cant tell that ive lost any really so far, it kinda just flew of my legs(always first to go, face, and gut.)

I tend to carry my weight in my upper upper body, arms to an extent, and really bad love handles. I ve read that even if it might be aesethetically not the greatest(yeah, I got chest fat and stuff ugh)this pattern of weight gain is actually the least harmful to your health CV wise at least!!! And people who gain in this pattern usually have lower cortisol levels and higher test levels and ability for loss so...thats good.

I knew I had to lose when my calfs started cankilizing that was a huge sign since they are pretty lean and defined even at 290 lbs or so and alot of people comment on their muscularity and optimal tendon length and stuff. Basically they are huge without having a really low attachment probably a decently high one for white people if that makes sense>...makes for a nice calf ala Arnie though im definitely not lean enough for them to show like that yet.

[Bodysteele]

Shoulder feels a bit loose and a little pain...nothing huge Im still worried about when the weight goes up though.

I just had a mini cheat with a double cheeseburger from McDonalds...just one...no pickles. Nothing too horrendous but im pretty sure im gonna hit some late night cardio now maybe burn that off real fast.

Stay Tuned. Im definitely not going out...one group of friends is going to a strip club(I try to keep visits to a limit of once every 6 months) and the other two either arent responding or out in Wisconsin with family....Ugh.

Its good anyway I need the rest this weekend and im not a huge fan of going to like bars by myself anyway. Never mastered the "bar pickup" even at a lighter weight...always met girls at school/work/parties or through mutual friends...and im not too much of a drinker so .....not much else of a reason to go out imho.

[krives55]

Good luck my man. I will b tracking ur progress as I am on the 5x5 also.

I am also sketch about some of my maxes. I am starting low and adding weight a lot. Did it or is it working for u also?

[Bodysteele]

Um well, I started VERY low and conservative bc 1) ive had tons of joint issues shoulder wise in the past and wanted to gradually get back into heavy lifting. and 2) From reading up on Madcow's site, here, and on T-nation I could see linear progression programs are better started too conservatively than too high...I mean lets say im 10-15 lbs low on my lifts(probably true for all lifts) honestly all thats going to happen is I will take an extra 3 weeks on the program and probably still make SOME gainst in those 3 weeks even at sub maximum levels.

Me and my partner might have started WAY too low though and so me and him are toying with the idea of just moving ahead(skipping) from week 2 to 4 and skipping week #3. I mean alot of the poundages are the same anyway because as low as they are 2.5% doesnt always mean a shift since we arent working with any microweights at the moment.

Anybody know a cheap place to get 1 3/4 lb plates BTW? I mean like sports authority, dicks...etc. etc. im not gonna send away for them I can deal with just rounding for now.

[krives55]

oh, well be careful about those injuries. I also read that it is better to start low. That is why I am going low on some of the lifts that I do do regularly.

keep up the good work

[Bodysteele]

I wish I was as wise as you @ 17.......

Unfortunately I was BTN pressing like 185 explosively for full ROM for reps....hmm got shoulders issues today big suprise...lol.

[krives55]

hah... i am not that wise. U can look at some of my posts. I ask some stupid questions and I also have A LOT of questions. I am hoping to get some followers on my log to help me along the way and answer my questions. Anything from supps to exercises. lol

Stop by on mine in my sig.

[Bodysteele]

Cardio report:

Did something a bit different kinda HIIT inspired though certainly not strictly speaking HIIT.

I stairclimbed for 5 minutes(low setting im out of CV shape)-

Then took a sip of water and walked to the treadmill-(~ :45 seconds rest)

Walked 10 minutes @ 3.3 MPH-

SIP of water and walk (~ :45 Sconds rest)

10 minutes elliptical moderate resistance 140+ speed-

5 minutes elliptical lowest setting possible(ouch im heavy this was killing me)

Sip of water (~ 45 seconds rest)

10 minutes on treadmill @ 3.2 MPH + 3 minute cooldown.

Felt like my heart rate stayed pretty high throughout might try this once a week during my 5X5 to sorta get a little intensity into my cardio which is pretty darn weak.

Obviously I would much prefer to do like 10 minute or 15 minute blocks with stairclimbing included...but that will have to wait 5 minutes was kicking my butt today.

Legs are fatigued..tommorow is a complete rest day save a short walk or something.

Shoulder feels a bit better. Another 2 nights of rest will help then back to the grind.